Creamy avo goodness = Happy hearts
Creamy avo goodness = Happy hearts
Avocados are famed for their rich and creamy flavour, but their true
superpower is their impressive nutritional profile. With their unique
combination of healthy fats, potassium, and fibre, they are a powerful and
delicious way to make your heart sing.
superpower is their impressive nutritional profile. With their unique
combination of healthy fats, potassium, and fibre, they are a powerful and
delicious way to make your heart sing.
Don’t take just our word for it … Scientists have delved into data from
110,000 people over a 30 year period and found that enjoying avocados
as part of your regular routine is a seriously smart move for your heart.
This 2022 study published in the Journal of the American Heart Association
suggests that having at least two servings of avocado a week could lead
to a 16% lower risk of cardiovascular disease and a 21% lower risk of
coronary heart disease. What’s more, it seems choosing avocado as an
alternative to animal products (like margarine, butter, egg, yogurt, cheese
or bacon) could lead to a 22% lower risk of cardiovascular trauma such as
heart failure, heart attacks or strokes.
Why our hearts love avocados
Rich in monounsaturated fats
Avocados are predominantly made up of monounsaturated fats, most
notably oleic acid, which is the same beneficial fat found in olive oil. These
healthy fats are associated with lower LDL (bad) cholesterol, increased
HDL (good) cholesterol, and reduced inflammation in the cardiovascular
system.
Packed with potassium
While bananas are typically renowned for their potassium powers, it’s
actually the avocado that reigns supreme. Half an avocado can contain
almost 500 mg of potassium, which is much more than in a banana.
Potassium is important as it helps counteract the effects of sodium, which
is a major contributor to high blood pressure. On top of helping balance
sodium levels and regulating blood pressure, it’s also linked to improved
muscle function and hydration levels.
Naturally cholesterol free
Not only are avocados are naturally free of dietary cholesterol, they
actually contain plant sterols like beta-sitosterol, which can help block
cholesterol absorption in the gut. So adding avocados to your diet may
help take dangerous cholesterol levels down a notch – researchers have
found that those who regularly eat avocados are likely to have lower
levels of LDL cholesterol, which is the bad cholesterol.
High in fibre
Firing up your fibre reserves is easy when you have avocados on your
plate. Supporting cholesterol and blood pressure control, avocados are
high in soluble fibre, which binds to cholesterol in the gut, helps reduce
cholesterol absorption and improves blood sugar control.
How to hype-up your heart health with avocado power
Spread on toast instead of butter
Add to smoothies for creaminess
Use as a base for salad dressings
Mix into grain bowls or salads
Substitute for mayo in sandwiches
Ready to make your heart sing? Grab a subscription with The Avo Tree
and you can enjoy fresh, nutrient-packed avocados sustainably packed
and delivered fresh to your door.